WALK THIS WAY

The gentle exercise that can help tackle diabetes, walking, is a simple, free, form of exercise which involves no equipment and is accessible to almost everyone. Walking not only boosts heart health but improves cognitive function, mental wellbeing and can help with weight maintenance too. The charity Diabetes UK estimates that more than 12 million people in the UK are living with diabetes or prediabetes. This includes 1.3 million living with undiagnosed type 2 diabetes. Walking is a safe way to not only lower your risk of developing type 2 diabetes but help you manage the condition if you do develop it. It can also be a great way to become more active, with numerous health benefits, such as improving circulation and lowering blood sugar levels. As Diabetes UK launches its One Million Step Challenge this month, Neil Gibson, Senior Physical Activity Advisor at the charity, offer tips to get you started…

·         Check in: If you’re unsure whether walking is suitable for you, speak to your healthcare team first. They should also be able to offer you advice if you are worried about falling or any other mobility issues.  

·         Take it easy: If you need to start off at an easier pace, try standing during a TV advert for as long as is comfortable, keep practicing this until you can stand for longer periods, and work your way up to walking on the spot.  

·         Set realistic goals: You don’t need to go for miles when you first get started – you can walk for a few minutes on the spot, around the block or into town.You can walk slow or fast, or along different terrain, and make things harder once it becomes too easy. It needs to be suitable for you.  

·         Opt to walk: When going on short journeys, if you’d usually take the car, walk instead, or get off public transport a stop earlier and walk the rest of the way. Listen to music, podcasts, or an audio book or go for a walk with a friend or relative in your local park to make it more fun.  

·         Set aside time: Having a set time during the day or week to go on your walk -whether that’s in the morning, during your lunch break or in the evening – means it becomes part of your daily routine.  

·         Be prepared: Have a rough idea of where you might want to walk in advance. If you’re heading for a longer walk, you may want to include nature spots and access to toilets and a café. It’s also important to make sure you have any medications you may need with you, and to let a family member or loved one know which route you are taking. You may also need a snack before or during a longer walk, depending on when you last ate, how hungry you are and what your blood sugar levels are. 

·         Kit up: Take a bag to store a drink, snacks, clothes, mobile phone and your diabetes kit. Dress appropriately for the weather and help protect your feet with appropriate, well-fitting footwear. As diabetes can cause foot problems, remember to check your feet before and after each walk for any blisters or cuts too. If you do have foot complications, speak to your healthcare team before you take up serious walking.  

·         Get counting: Using a step count app or pedometer is a great way to keep track of the number of steps you are taking and set yourself goals to work towards. There are lots of free tools and resources to help you get started, such as the NHS Active10 or MapMyWalk smartphone app. If you have an Android or an iPhone, you can download the free apps from your app store.   

·         Get support: If you’d like to talk to someone about becoming more active or starting to walk more, call our helpline on 0345 123 2399 from Monday to Friday, 9am to 6pm, or email [email protected]. 

Get involved – Join Diabetes UK’s One Million Step Challenge this summer by committing to around 11,000 steps daily, between 1 July and 30 September, to help fund vital research and support for those affected by diabetes. Participants can also opt to take on the half million challenge – about 5,400 steps per day. Find out more at One Million Step Challenge 2026 | Diabetes UK